VARIATIONS
One-Arm Kettlebell Jerk
Single kettlebell punches overhead with one arm.
This explosive compound movement develops shoulder stability and full-body power by driving a kettlebell overhead using leg drive. It trains rapid force production through the posterior chain and triceps.
HOW TO DO IT
- Clean the kettlebell to the rack position at your shoulder.
- Dip your knees slightly while keeping your torso upright.
- Explosively extend your legs to drive the weight upward.
- Punch your hand under the kettlebell to lock out your arm.
- Stabilize the weight overhead with a rigid core.
- Lower the kettlebell back to the rack position with control.
COMMON MISTAKES
- Bending forward at the hips during the dip phase.
- Pressing the weight up slowly instead of jerking it.
- Failing to fully lock out the elbow at the top.
- Letting the kettlebell drift forward away from the centerline.
TIPS
- Drive through the mid-foot to generate maximum vertical force.
- Punch your hand down, not the weight up.
- Keep your ribs down to prevent excessive arching in the lower back.
SAFETY
- Ensure a secure grip to prevent the kettlebell from slipping overhead.
- Avoid hyperextending the lower back when stabilizing the weight.
DETAILS
- Muscles
- Shoulders
- Equipment
- Kettlebell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Jerk
- Load position
- Goblet (at the chest)
- Arms
- One
- Legs
- Both
- Body position
- Standing
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated